Foods highest in good fats

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Joe Dispenza

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by Marzia Nicolini and Roberta Piazza

From dried to tropical fruit. From fish to chocolate. Here are a few foods rich in healthy fats, not only mono or polyunsaturated, but also saturated, because not all of them are bad for your health. Values ​​refer to 100 g.

Dried walnuts Superlipidic (68,1% of weight), they provide 2 essential polyunsaturated fatty acids: 34 g of linoleic, Omega 6, and 6,64 g of linolenic, in the gamma (Omega 6) and alpha (Omega 3) versions. I am also a source of oleic acid (9,38 g), monoinsatur.

Fresh coconut It is rich in short chain saturated fats or media, which do not have the bad habit of clogging the artery. The most represented is lauric acid (16,18 g), which increases "good HDL" cholesterol and has, in addition, an antiseptic effect. 

Fresh salmon It is a major source of Omega 3: 0,89 g of EPA (eicosapentaenoic acid) and 1,19 g of DHA (docosahexaenoic acid). Among the other good fats worth mentioning: oleic acid (2,46 g), typical of olive oil (both evo and virgin).

Dark chocolate Contains 20,50 g of stearic acid: a "good" saturated fat that has a low atherogenic power, because the liver immediately transforms it into oleic acid.This monounsaturated fat, among other things, is already naturally contained in chocolate (10,79 g). 

Fresh tuna Although less fat than salmon (8,1% instead of 12% by weight) provides more altogether Omega 3: 0,80 g of EPA (eicosapentaenoic acid) and 2,15 g of DHA (docosahexaenoic acid). But it has little oleic (0,95 g).

Dried almonds Their lipid profile is very different from that of nights. Monounsaturated fats clearly prevail, represented almost exclusively byoleic (39,06 g). The quotas of linoleic (10,54 g) and linolenic (0,30 g) are lower.

Avocado Almost all of its fats (which make up 23% of its weight) is made up of oleic acid (18,33 g), the monounsaturated characteristic of olive oil. But it also contains a minimal dose (2,48 g) of palmitic acid, the worst of the saturated. 

The menu ok with controlled lipids

According to the Country Society of Human Nutrition, fats must provide no more than 30% of daily energy (the saturated ones, in particular, no more than 10%). Here is a type menu from 1.700 calories proposed by Dr. Diana Scatozza, dietician. It provides 56,25 g of fat (29,78% of calories), of which 11,77 g saturated (6,25%).


1 Orange juice (200 ml) + 1 whole milk white yogurt (125 g) + rolled oats (30 g) = 7,12 g of fat (of which 3,02 g saturated)


1 square of chocolate melting (10 g) + 1 slice of wholemeal bread (30 g) = 3,75 g of fat (of which 2,06 g saturated)


pasta dressed with fresh tomato (200 g), basil and 1 teaspoon (5 g) of extra virgin olive oil + grilled salmon (100 g) + lettuce salad (100 g) dressed with 5 g of extra virgin olive oil + 5 g of linseed oil = 28,92 g of grassi (of which 5,03 g saturated)


3-4 walnut kernels (10 g) + 1 handful of strawberries (100 g) = 7,21 g of fat (of which 0,41 g saturated)


Spelled salad (50 g), beans (50 g weighed raw) and peppers (200 g) topped with 1 teaspoon of extra virgin olive oil (5 g) + 2 kiwis (150 g) = 9,25 g of fat (of which 1,25 g saturated

  • READ MORE: Fats: they don't always hurt
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